THIS WORKOUT I DIDNT DO VERY MUCH BUT THE REASON IS, IS THAT I WANTED TO TAKE IT EASY THE FIRST TIME BACK IN ABOUT 3 WEEKS FOR BACK. LAST FEW WEEKS HAVENT BEEN ABLE TO DO SO BECAUSE OF WORK AND TAKING CARE OF THE KIDS WHICH IS MORE IMPORTANT. ANYWAY HERE IS WHAT WENT DOWN.

LAT PULLDOWNS10X1@10010X1@150

RACK PULLS (JUST BELOW KNEE CAPS)3X1@2253X1@3153X1@4053X1@4953X1@545

SEATED ROWS8X1@1508X1@2108X1@225

LIKE I SAID SHORT. TO EXPLAIN HOW I LAYED IT OUT AND WHAT THE REST MY WORKOUTS WILL SAY.

FOR EXAMPLESEATED ROWS8X1@150

THAT IS 8 REPS FOR 1 SET AT 150 LBS. THIS IS JUST FOR THOUGHS PEOPLE WHO ARE WONDERING THATS ALL. UNTIL NEXT TIME.

Looking great Ryan! As usual, it's an honor to have you keep a journal here, really interesting to follow your training. Speaking of which, did you make the switch to the Metal Viking shirt already? If so, how's that working for you?

Best of luck in your meet prep, hopefully you will hit the platform strong and healthy. :D

WELL TODAY WAS MY FIRST DAY TRAINING FOR MY MEET COMING UP IN FEBURARY. IT WAS TOUGH BUT WORTH IT. ORIGINALLY I WAS GOING TO DO FULL SQUATS AT FIRST BUT DECIDED TO CHANGE IT TO HLAF SQUATS FOR THE FIRST 4 WEEKS THEN GO TO FULL. ANYWAY HERE IS WHAT HAPPENED ON MY FIRST DAY OF HELL FOR 13 WEEKS.

thanx kri. count me in to judge the next meet and be in it as well. i can use it as a tune up for my meet. later.

That's very exciting news, even as a tune up you ought to slam up some pretty nice weights to say the least... looking forward to seeing you in action! From the looks of it, the March meet may be the biggest meet so far (and by far) so we may indeed have to resort to using lifter judges, although I do hope we will find enough dedicated judges this time around as well. If we don't, you're definitively on, thanks! :)

I embedded it for you. Just makes it easier for folks viewing your log to view your videos. When you post youtube videos there is a button in the toolbar that you can use, second row on the left. I pm'd you before I noticed the youtube button, I fail ;D

THIS WEEKS WORKOUT HAD TO BE MODIFIED. MY GIRLS WERE SICK AND TO ME THATS A LOT MORE IMPORTANT THAN LIFTING WEIGHTS. THIS WEEK I AM ONLY GOING TO BE DOING MY CORE LIFTS. THEN ON MONDAY GET BACK ON TRACK. IM AT 251 AND RIGHT WHERE I NEED TO BE FOR MY MEET. SHOULD BE ABOUT 275 FOR THE MEET. ANYWAY HERE IS WHAT I DID IN THE GYM TODAY.

I DONT KNOW WHAT HAPPENED TODAY BUT NOTHING WENT RIGHT. MAYBE ITS BECAUSE OF THE NEW SHIRT. DBL PLY RAGE X SHIRT OPEN BACK. ANYWAY HERE IS WHAT I DID IN THE GYM TODAY.

BENCHWARM UP SETS10X1@ BAR WEIGHT5X1@1355X1@2255X1@3155X1@405TO HELP BREAK THE SHIRT IN I DID THE FOLLOWING BEFORE MY WORK SETSOFF 3 BOARD BOTH OF THE SETS WERE SMOKE SHOWS. EMPTY BASR WEIGHT3X1@4953X1@585HERE IS WHERE I HAD THE PROBLEM. WHAT WAS SUPPOSED TO BE 2X3@675 OFF 2 BOARD2 BOARD0X1@675 NOT EVEN CLOSE TO TOUCHING SO I FIGURE I WOULD TRY A 3 BOARD3 BOARD0x1@675 DIDNT TOUCH

ANYWAY THE HELL IS WRONG. THE SHIRT DID FEEL LIKE A LOT OF PRESSURE ON THE DELTS BUT THE SPRING IS AWESOME. MAYBE I SHOULD GIVE IT SOME MORE TIME AND TRY IT NEXT WEEK OR SOMETHING WHO KNOWS. ANY HELPFUL HINTS HERE WILL HELP.

SINCE MY WORKOUT DIDNT GO AS PLANNED I DID THE FOLLOWING TO MAKE UP FOR IT OFF THE CHEST.

BENCHWARM UP SETS20X1@BAR WEIGHT10X1@1355X1@2255X1@3153X1@405WORK SETS OFF 3 BOARD WITH SHIRT3X1@4953X1@585ADDED 75LBS CHAIN (635 BOTTOM END WEIGHT 710 TOP END WEIGHT)3 BOARD3X2@635 +CHAINONE DOWN SET NO SHIRT OR BOARDS. THIS WAS OFF CHEST.18X1@315

SQUATWARM UP SETS5X1@ BAR WEIGHT5X1@1353X1@2252X1@315ADD BRIEFS1X1@4051X1@4951X2@585ADDED SUIT1X1@585ADDED KNEE WRAPS. STRAPS DOWN ON SUIT1X2@6751X1@705FELT REAL GOOD THIS WEEK. GOING TO TRY 735 NEXT WEEK WITH 150LBS CHAIN. AND HOPEFULLY GET SOME VIDEO UP AS WELL.

SQUAT10X1@BAR-WEIGHT10X1@1358X1@2255X1@315ADD BELT AND KNEE WRAPS5X1@4055X1@495FELT A LITTLE SORE THIS WEEK. STILL RECOVERING FROM MY RAW PR I DID LAST WEEK AND SHOCKED MYSELF. WILL HIT IS HARD AGAIN NEXT WEEK. GOING FOR 520X5.

FRONT SQUATS5X1@2255X1@275

LEG EXTENSIONS10X3@150

LIKE I SAID EARLIER I FELT DEAD. GOING TO TAKE IT EASY THE REST OF THE WEEK.

Title: Re: MY LOG
Post by: RIGDON on April 06, 2010, 04:38:11 am

3/31/10

BENCH 30X1@BAR-WEIGHT10X1@13510X1@22510X3@31520X1@225

INCLINE BENCH8X3@250

DIPS10X3@BODY-WEIGHT

Title: Re: MY LOG
Post by: RIGDON on April 06, 2010, 05:06:33 am

4/2/10

lat pulldown to front10x3@12010x3@200

db pullover10x1@6010x1@7510x1@90

rope pulls10x3@120

hypers15x3@body-weight

Title: Re: MY LOG
Post by: RIGDON on April 06, 2010, 05:21:54 am

4/3/10

SINGLE ARM CABLE RAISES10X1@3010X1@40

DB SIDE LATERALS10X1@2510X1@35

BB UPRIGHTS10X2@115

REAR DELT MACHINE10X2@110

SINGLE ARM DB EXTENSION10X1@4010X1@50

PUSHDOWNS20X1@50

ZOTTMAN CURLS10X1@3010X1@35

Title: Re: MY LOG
Post by: RIGDON on April 06, 2010, 05:39:45 pm

4/6/10

ME DL

RACK PULLS 6" FROM GROUND10X1@1355X1@2251X1@3151X1@4051X1@4351X1@4551X1@465MY GRIP WAS GIVING OUT FAST ON THE LAST SET WTF!!! THE THING IS WHERE I TRAIN (YMCA) THEY DONT ALLOW CHALK. WHAT A LOAD OF CRAP. CANT WAIT TO GO BACK TO MY OLD GYM NEXT MONTH. THEN I CAN GET LOUD AND NASTY.

RACK PULLS (2" ABOVE KNEES)3X1@3153X3@405ADDED STRAPS3X2@4953X2@585HOPEFULLY SOMEDAY I WILL GET TO THE POINT OF DOING THIS OFF THE FLOOR. FELT PRETTY GOOD TODAY BUT COULD ONLY GET BETTER.

BB SHRUGS10X3@315

WHY DOES MY DEAD SUCK SO BAD. I SHOULD BE PULLING IN THE 700'S. ANY IDEAS ANYONE?

Title: Re: MY LOG
Post by: WadeDare on April 09, 2010, 06:35:56 pm

That *is* strange for your obvious level of strength. Maybe a video of a near-max pull so we can evaluate form?

Title: Re: MY LOG
Post by: RIGDON on April 10, 2010, 12:08:09 am

HERE IS THE VIDEO WHERE I HAVE MY BEST DEAD FOR COMPETITION AT 605 AND CAME CLOSE WITH A 630.

: http://www.youtube.com/watch?v=V-1Vo6oBc0k

CURRENT PR'SSQUAT 805BENCH 670DEAD 605TOTAL 2065

MY GOALS FOR 2010SQUAT 905BENCH 700DEAD 655TOTAL 2200

Title: Re: MY LOG
Post by: WadeDare on April 10, 2010, 01:20:07 am

I bet you'd do really good sumo style,particularly if you use any squat gear. But rocking the rack pulls might help that lockout. You look really powerful off the floor and past the knees.

Something else you might use that a buddy of mine used to good effect for lockout was keystone deadlifts. Take the bar out of the rack and run the bar down the thighs to the top of the knees and then back up. Do that for 5-9 reps and really load it. He's pulling in the mid-600's raw on a regular basis and shooting for 700.

That said, I believe you're already deadlifting more than anybody else on the site so it may be more apropos for you to dispense advice than to get it from us :)

THATS ALL THE ENERGY I HAD FOR TODAY. PROBABLY BECAUSE OF THE FACT I HAD NOTHING TO EAT BEFORE WORKING OUT. WONT LET IF HAPPEN AGAIN.

Title: Re: MY LOG
Post by: RIGDON on June 21, 2010, 05:34:08 pm

MY PLANNED ATTEMPTS FOR WEDNESDAY

1ST 385

2ND 425

3RD 465

Title: Re: MY LOG
Post by: RIGDON on July 15, 2010, 01:39:32 am

7/14/10

Had to do chest and back today. Have a midterm in Calculus on Friday.

Bench20x1@bar-weight10x1@1358x1@2258x3@315

Lat Pulldowns To Front10x3@200

Close Grip Bench10x3@225

Seated Rows10x3@200

Title: Re: MY LOG
Post by: RIGDON on August 16, 2010, 10:30:09 pm

8/16/10

SQUAT10X1@BAR-WEIGHT5X1@1355X1@2255X1@3155X2@405ADD KNEE WRAPS5X1@455

SPEED PULLS (50% OF MAX)2X3@330

LEG EXTENSIONS10X3@120

LEG CURLS10X3@95

CALF PRESS20X3@BODY-WEIGHT

Title: Re: MY LOG
Post by: RIGDON on October 05, 2010, 06:10:56 am

10/4/10

MAX EFFORT SQUAT/DEAD

SQUATS 0FF HIGH BOXWARM UP SETS10X1@BAR-WEIGHT10X1@1355X1@2253X1@3152X1@405WORK SETS ADDED METAL ACE BRIEFS1X1@4951X1@5851X1@655FELT PRETTY GOOD. GOING TO TAKE TIME TO GET USED TO THE BRIEFS. BEEN A LONG TIME SINCE I HAVE GONE THIS HEAVY. HERE IS THE VIDEO OF MY SETS.

DURING MY LAST SET, I FELT A SHARP PAIN IN MY LOWER BACK. I HAVE FELT THIS BEFORE AND LIKE LAST TIME I AM TAKING THE REST OF THE WEEK AND RESTING. JUST DO A LOT OF STRETCHING. BACK IS FEELING BETTER ALREADY WITH JUST A DAYS PASSING. HERE IS THE VIDEO OF MY LIFTS. ANY HELPFUL COMMENTS IS GREATLY APPRECIATED. THANK YOU!!!